WORK CAPACITY:
On a 30:00 Running Clock
2:00 on/1:00 off
200 Meter Run
Max Barbell Bicep Curls (45/35)
Max Reverse Overhead Plate Lunge (45/25)
*alternate rounds between Bicep Curls & Lunges
WEDNESDAY 250416
WORK CAPACITY:
On a 14:00 Running Clock
"Diane"
21-15-9
Deadlifts (225/155)
Handstand Push Ups
8 Min Cap
at the 10:00 Mark:
AMRAP in 2 minutes:
Max Strict Handstand Push Ups
TUESDAY 250415
WORK CAPACITY:
“Open 20.5”
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, (20-lb. ball to 10 ft./14-lb. ball to 9 ft.)
MONDAY 250414
STRENGTH:
Push Press 10-10-5-5-3-3-3
WORK CAPACITY:
AMRAP in 14 Minutes:
100 Double Unders
30 Overhead Lunges (75/55)
SATURDAY 250412
WORK CAPACITY:
For Time:
600 Meter Run
40 Dumbbell Farmers Hold Box Step Ups (50/35) (24/20)
50 Toes to Bar
40 Dumbbell Farmers Hold Box Step Ups (50/35) (24/20)
600 Meter Run
STRENGTH:
Alternating Tabata Intervals
:20 on / :10 off
Hollow Rocks
Flutter Kicks
FRIDAY 250411
WORK CAPACITY:
AMRAP in 16 Minutes:
10 Burpee Box Jump Overs (24/20)
5 Bar Muscle Ups
3 Squat Cleans (205/145)
1:00 Rest
STRENGTH:
Hang Squat Clean 1-1-1-1-1
THURSDAY 250410
WORK CAPACITY:
6 Rounds For Total Reps:
:30 on / :30 off
Alternating Single Dumbbell Hang Clean & Jerk (50/35)
Shuttle Runs
Bent Over Row (95/65)
Stationary Dips (dip bar/box/ring)
Single Kettlebell Curls (53/35)
WEDNESDAY 250409
WORK CAPACITY:
Every 2:00 for 32:00
Odd:
45 Double Unders
9 Unbroken Push Jerk*
Even:
200 Meter Row
4 Wall Walks
TUESDAY 250408
WORK CAPACITY:
For Time:
400 Meter Run
21 Chest to Bar
21 Deadlift (225/155)
2:00 Rest
21 Deadlift (225/155)
21 Chest to Bar
400 Meter Run
STRENGTH:
Deadlift 2-2-2-2-2
MONDAY 250407
WORK CAPACITY:
For Time:
100/80 Calorie Row
50 Power Snatch (135/95)
STRENGTH:
12:00 to establish a heavy "Three Position Power Snatch":
1 Hang power snatch
1 Below the knee low hang power snatch
1 Full power snatch
SATURDAY 250405
WORK CAPACITY:
AMRAP in 20 Minutes:
9 Bar Facing Burpees
6 Thrusters (115/75)
3 Ring Muscle Ups
directly into
10:00 to Establish a 3RM Front Squat
FRIDAY 250404
WORK CAPACITY:
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Clean & Jerks*
40 Double Unders
*RX = Bodyweight
STRENGTH:
5 Rounds For Total Reps:
:40 on / :20 off
Abmat Sit Ups
Front Rack Dumbbell Reverse Lunges (50/35)
THURSDAY 250403
WORK CAPACITY:
EMOM for 30 Minutes:
Min 1: 16/12 Calorie Row
Min 2: 12 Kettlebell Goblet Squats (70/53)
Min 3: 12 Kettlebell Goblet Box Step Ups (24/20") (70/53)
WEDNESDAY 250402
WORK CAPACITY:
AMRAP in 15 Minutes:
200 Meter Run
5 Toes to Bar
5 Deadlift (225/155)
200m/10/10, 200m/15/15, 200m/20/20...
STRENGTH:
Deadlift 5-5-5-5-5
TUESDAY 250401
WORK CAPACITY:
For Time:
1:00 on / 1:00 off until completion:
15 Wall Walks
1000 Meter Row
40 Burpee Box Jumps (24/20)
STRENGTH:
Strict Press 5-5-5-5-5
MONDAY 2500331
WORK CAPACITY:
For Time:
400 Meter Run
21 Hang Squat Clean & Jerks (135/95)
STRENGTH:
Clean and Jerk 1-1-1-1-1
SATURDAY 250329
STRENGTH:
Back Squat 2-2-2-2-2
WORK CAPACITY:
3 Rounds For Time:
20 Alternating Pistols (or Lunges)
15 Back Squats (135/95)
10 Strict Pull Ups
FRIDAY 250328
WORK CAPACIY:
For Time:
1000/900 Meter Row
21 Power Snatch (95/65)
750/650 Meter Row
15 Power Snatch (135/95)
500/450 Meter Row
9 Power Snatch (165/115)
STRENGTH:
EMOM for 10 Minutes:
3 Power Snatch
THURDAY 250327
WORK CAPACITY:
“Chelsea”
EMOM in 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
WEDNESDAY 250326
WORK CAPACITY:
On a 15 Minute Running Clock
For Total Reps:
2:30 on / 2:30 off
Max Burpee Box Jump Overs (24/20)
straight into
2:00 on / 2:00 off
Max Burpee Box Jump Overs
straight into
1:30 on /1:30 off
Max Burpee Box Jump Overs
straight into
1:00 on /1:00 off
Max Burpee Box Jump Overs
straight into
:30/:30 off
Max Burpee Box Jump Overs
STRENGTH:
Strict Press 1-1-1-1-1
